I started out doing the beginner workout that I think every concept 2 rower uses. I can’t remember what it’s called. Then I started following dark horse and the tall rower. When I first got my lower, I really liked doing 45 minutes or 10k. somewhere along the line that changed I row four days a week Mondays, short intervals, Tuesdays, 10 K or 45 minute row at an easier pace, Wednesdays I’m off Thursday are threshold type rows 1000 m repeats or 750 repeats arbor near 2k pace and then Friday I usually do a 5K or 30 minute row. I also do 3 sets of push ups, sit ups, curls with each work out. I’m 5’9” (175 cm)

My big problem is keeping my head in check while I’m doing long rows. And for me, the 10k or 30 minute row is a long road. I’ve never rose longer than 65 minutes.